One-on-One Personal Training in St. Catharines since 2008
Let's start to get your food more in line
Macro? Micro?
To begin getting our foods in-line we need to know how much food to take in. Here we will go through how to calculate a good starting point by getting your macros more in line.
What are Macro's
Macronutrients are carbohydrates, fat, and protein. They’re the nutrients the body needs in large quantities. Opposed to micronutrients, which are vitamins and minerals such as vitamin C and zinc, that the body needs less of, in comparison.
Proteins
Proteins help build bones, muscle, blood, and skin. There are two main types of protein-containing foods, lean and fatty proteins — lean proteins (foods containing protein and less fat) being the healthier choice.
Fats
Fats get an undeserved bad reputation because they have 9 calories per gram compared to 4 calories per gram of carbohydrate or protein. But healthy fat is an important part of the diet.
Carbohydrates
Most people think of bread, cereal, and potatoes when they hear the word carbohydrates. But the list of foods that contain carbohydrates is actually quite extensive. Carbohydrates are essentially sugar molecules. Carbohydrates that contain longer sugar molecules are called complex carbohydrates and take longer to be broken down by the body. They tend to be healthier for you when compared to simple carbohydrates, like table sugar, which is quickly broken down by the body and can cause a spike in blood sugar.
Calculate Macronutrients
To calculate our caloric requirements we are going to start with finding out how much our body burns at rest your Base Metabolic Rate (BMR). BMR is the amount of energy (in calories) that your body needs to function if it were at rest for 24 hours.
There’s a lot of math involved, so you might want to grab a pencil to show your work.
There are also some links to help along the way.
Macronutrient Calculation for Men
Harris-Benedict equation
BMR = 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) - (6.75 × age)
Macronutrient Calculation for Women
Harris-Benedict equation
BMR = 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) - (4.676 × age)
Now that we know our BMR
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
Sedentary (little or no exercise): calories = BMR × 1.2
Lightly active (light exercise/sports 1-3 days/week): calories = BMR × 1.375
Moderately active (moderate exercise/sports 3-5 days/week): calories = BMR × 1.55
Very active (hard exercise/sports 6-7 days a week): calories = BMR × 1.725
If you are extra active (very hard exercise/sports & a physical job): calories = BMR × 1.9
Now that we know how much we need to eat
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Now that we know what our macros are, we need to be consistent with our intake. In order to do that we need to pay attention of what we are eating.
Tracking our macros is a great way to do that!
Android
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There are many macro trackers available for android. Some are paid and some are free. Find the one that you like the most.
i Phone
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i Phone
There is something for everyone. Even for iPhone users. Below you will find a quick link to a tracker.
Putting the numbers together
Weight Loss / Muscle Gain Macros
Weight Loss
40% protein
35% fat
25% carbohydrates
Weight / Muscle Gain
35% protein
25% fat
40% carbohydrates
*(these are good starting points to find out what works best for your body)
Make sure it's right for you
Tracking macros can be time-consuming, and a great way to help you meet your weight or energy goals. It might take some time to find just the right macronutrient distribution for you. Be patient and consistent. A great weight loss goal is 1-2lbs per week.
Calories and Grams?
Protein
Carbohydrates
Protein
We generated our caloric need from the math above.
4 calories is equal to 1 gram of protein
Fat
Carbohydrates
Protein
Fats are not the enemy!
Fat has 9 calories per gram
Carbohydrates
Carbohydrates
Carbohydrates
Keep reading for a list of go to Carbohydrates
A gram of carbohydrates has 4 calories
The GOOD foods list
Protein
Carbohydrates
Protein
Eggs
Chicken
Turkey
Bisson
Beef
Fish
Black beans
Cottage Cheese
White Cheeses
Fats
Carbohydrates
Protein
Olive Oil (do NOT cook with this. Add it after)
Olives
Coconut oil
Grapeseed oil
Butter
Avocado and oils
Flax oil
Carbohydrates
Carbohydrates
Carbohydrates
Not all carbs are created equal.
Here is a list of some UNLIMITED veggies. Yes, eat as much of these as you want.
Broccoli
Cauliflower
Spinach
Brussel Sprouts
Cabbage
Bean Sprouts
Celery
Asparagus
Leafy Greens
Bell Peppers
Green/Yellow beans
Cucumbers
Sadly fruits are not unlimited. Keep fruits to about 1 serving per day.
Apples
Grapefruit
Cherries
Blue Berries
Plums
Apricots
Grapes
Oranges
Lemon/Lime
Kiwi